March 16, 2010

Weight: 197.5 (-6.5)

5:50am– (Cardio)- 30 mins of walking hill intervals on treadmill, 10 minutes of stretching.

7:00am– Meal 1- Whey protein shake (30 g), 1 cup oatmeal, black iced coffee

9:30am– Meal 2- 6 Hard boiled eggs (4 whites, 2 whole), 2 slices of light Rye w/ jelly, multi-vitamin

12:45pm– Meal 3- Roasted chicken (6.5 oz), 1/2 cup sticky rice, asparagus

4:00pm– Meal 4- Grilled Salmon (10 oz), extra virgin olive oil, 1/2 cup sticky rice, soy sauce

7:30pm– Workout (quads & hamstrings)- Squats (5 sets), step-ups on hack squat machine (3 sets), hack squats (2 sets), Leg presses (2 sets w/ drop set), lying hamstring curls (3 sets)

9:30pm– 93% Ground Sirloin (8 oz), Frozen sweet potato fries, 2 slices Ezekial bread, ketchup and mustard.

Posted in Diet Journal, Week 9.